Bowl Food 4.9

Ethiopian Berbere Curry

This delicious curry is inspired by Ethiopian cuisine and uses a spice blend called berbere. I would describe it as a spicy masala – it has a fantasti...c heat to it. It tastes phenomenal with the mangetout and greens, but you could use any vegetables you have to hand. I learnt the trick of adding nut butter to rice from a young Zimbabwean chef who told me it was a staple in their cuisine. It adds protein to the wholegrain rice and tastes wonderful with this curry.

Photo Credit: Faith Maison
Recipe taken from: The Doctor’s Kitchen, Eat to Beat Illness Read more This delicious curry is inspired by Ethiopian cuisine and uses a spice blend called berbere. I would describe it as a spicy masala – it has a fantastic heat to it. It tastes phenomenal with the mangetout and greens, but you could use any vegetables you have to hand. I learnt the trick of adding nut butter to rice from a young Zimbabwean chef who told me it was a staple in their cuisine. It adds protein to the wholegrain rice and tastes wonderful with this curry.

Photo Credit: Faith Maison
Recipe taken from: The Doctor’s Kitchen, Eat to Beat Illness

Overview Ingredients Method

Prep time

10 mins

Cook time

35 mins

FREEZER FRIENDLY

SHELF LIFE

3 days

Why is this healthy?

Diet

Vegan Pescatarian Vegetarian

Contains

Peanuts, Nuts

Why is this healthy?

NUTRITION PER SERVING (Read more)

14g

Protein

614kcal

Calories

33g

Total Fat

74g

Carbs

17g

Sugars

12g

Fibre

Protein: 14g; Calories: 614kcal; Total Fat: 33g; Carbs: 74g; Sugars: 17g; Fibre: 12g; Calcium: 126mg (10%); Iron: 8mg (44%); Magnesium: 169mg (40%); Potassium: 1138mg (24%); Sodium: 525mg (23%); Vitamin B1: 1mg (83%); Vitamin B12: 0mcg (0%); Vitamin D: 0mcg (0%); Vitamin E: 2.5mg (17%); Vitamin B9: 126mcg (32%); Vitamin A: 493mcg (55%); Vitamin C: 89mg (99%); Zinc: 2.7mg (25%); Vitamin K: 113mcg (94%); Copper: 0.7mg (78%); Vitamin B2: 0.3mg (23%); Vitamin B3: 7.9mg (49%); Vitamin B6: 0.5mg (29%); Phosphorus: 442mg (35%)

Why is this healthy?

Diet

Vegan Pescatarian Vegetarian

Contains

Peanuts, Nuts

Ingredients

Serves 4

red rice

Camargue rice, soaked in water for at least 20 minutes, then drained

coconut oil

Swaps: olive oil

berbere

spice blend - see note for alternative

baby tomatoes

halved

green field peas

Swaps: peas (frozen)

fresh or thawed

mangetout

broccoli

3cm cubed

vegetable stock

peanut butter

smooth or crunchy

coriander

finely sliced

red onion

finely sliced into half moon shape

chopped tomatoes (can)

coconut milk (can)

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Method

1. Melt the oil in a large saucepan over a medium heat, then add the onions with the spice blend and cook for 2 minutes, stirring. Add the baby tomatoes and cook for a further minute. Toss in the peas, mangetout and broccoli florets, stirring to coat them in the spices, then add the chopped tomatoes and coconut milk. Bring to a simmer and cook for 10 minutes while you cook the rice.

2. Tip the rice into a dry saucepan over a medium heat. Cook the grains for 1–2 minutes until they are dry and smell toasted, then add the vegetable stock and peanut butter, stir, cover and simmer for 15 minutes until the rice has absorbed the water and the grains are cooked.

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Ethiopian Berbere Curry

Ingredients

Method

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